Health and Fitness -- Strength Training (4 sets for each exercise)
On all four days, I did Power Snatches (explosive -- 5 reps) and 3 Point Planks (Core Stabilization -- 30 Second reps). All other exercises -- 10 reps.
Monday
Knee Dominant (bilateral): Barbell Front Squat
Hor. Push (unilateral): DB Chest Press
Vert. Push (bilateral): Barbell Push Press
Rotational: Cable Woodchoppers
Tuesday
Hip Dominant (unilateral): One Leg Back Extension
Hor. Pull (bilateral): Modified T-Bar Row
Vert. Pull (unilateral): One Arm Pull-Ups (using assisted machine)
Rotational: Cable Woodchoppers
Thursday
Knee Dominant (unilateral): Bulgarian Split Deadlift
Hor. Push (bilateral): Bench Press
Vert. Push (unilateral): Alt DB Shoulder Press
Rotational: DB Corkscrew
Friday
Hip Dominant (bilateral): Swiss Ball Leg Curls
Hor. Pull (unilateral): 2 Point One Arm DB Row
Vert. Pull (bilateral): Mixed Grip Pull-Ups
Rotational: DB Corkscrew
Cardio-Pulmonary
I've been doing less HIIT (mostly just taking a short break) to focus on distance running again. I'm mostly focusing on keeping and/or improving my time with the 5km and 1 mile.
TKD
Recently I started teaching an optional Saturday class in the mornings. We don't really learn any new material in it, but focus on a lot of the prior basics as well as line drills. A lot of the time we also do some extra conditioning like push-ups (various kinds), core work, squats, jump rope, lunges, etc.
The whole thing has been rewarding and fun. I think everyone really appreiciates it too, since I leave the last 10-15 minutes as an open gym for people to practice their curriculum.
Special thanks to TGILLETTE53, who posted the idea of playing 'Simon Says' with the kids--using blocks and kicks. We play a few games with the kids at the dojang (of course, reminding them it's more of a privillage than a right), but 'Simon Says' tended to be overlooked. It worked realy well!
Favorite Quote of The Week
"People can come up with statistics to prove anything. 14% of people know that". - Homer Simpson
Favorite Song of The Week
"Chelsea Dagger" - The Fratellis
Tags: Exercise Fitness Running Strength Training Games Fratellis 5km Training
